Main Dish 280 Calorie Hawaiian Chicken and Rice

Main Dish 280 Calorie Hawaiian Chicken and Rice


INGREDIENTS:
2 pounds meaty chicken pieces (breasts, thighs, and drumsticks), skinned
1/2 cup chopped onion
1 large red sweet pepper, cut into 1/4-inch squares
1 8-ounce can pineapple chunks Juice pack)
1/4 cup frozen orange juice concentrate, thawed
2 tablespoons soy sauce
1/4 teaspoon ground cloves
2/3 cup long grain rice
1 cup chicken broth Parsley sprigs or paprika
DIRECTIONS:
Place chicken pieces, onion, and red pepper into a large plastic bag set in a deep bowl. In a small mixing
bowl stir together undrained pineapple, orange juice concentrate, soy sauce, and cloves. Pour pineapple
mixture over chicken mixture in bag. Sea] bag. Marinate the mixture in the refrigerator for 4 to 24 hours,
turning bag occasionally.
Before baking, drain chicken, reserving marinade and vegetables. Set chicken aside. Place uncooked
rice in a 12x7 l/2x2-inch baking dish. Stir chicken broth and the reserved marinade-vegetable mixture into
rice. Top with chicken pieces. Cover with foil. Bake in a 375 degrees oven about 1 hour or till chicken
and rice are tender. Garnish with parsley or sprinkle with paprika.
Makes 6 servings.
Calories: 280/serving
TIME:
Advance Preparation Time: 15 min.
Marinating Time: 4 hrs.
Final Preparation Time: I hr. 10 min.

NUTRITIONAL INFORMATION PER SERVING:
25g protein
30g carbohydrate
6g fat
67mg cholesterol
540mg sodium
449mg potassium
-Low Fat -Low Cholesterol